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Friday, December 19 2014.

i. Strength/Skill: Tempo Back Squat - 33X3* - 3-3-3-3-3 ii. 4RFT: 24 DU / 60 Singles 16 Plate Situps 35/25 8 Back Squats 155/105 *So what does 33X3 mean? 1st number: The amount of time one descends to the bottom of the squat. 2nd number:The amount of time one holds at the bottom. 3rd number: How fast/slow one stands to lockout. X = AS FAST AS POSSIBLE. 4th number: The [...]

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Published Dec 18, 2014
December 18, 2014.

i. Strength/Skill: Floor Press - 7-5-3-3-2-2-2 ii. Alt. EMOM 18: * a. 10 s2o 95/65 b. 10cal Row c. 18 Russian KBS 70/53 *Rx+: a. 13 s2o b. 13cal Row c. 25 RKBS Almost there guys.. [...]

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Published Dec 17, 2014

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